CrossFit OwnIt – CrossFit

weightlifting

Metcon (Weight)

Single leg strength day

Back rack box step ups

5 sets x 8 reps each leg

*go up in weight

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

20 burpee box jump overs (24/20)

30/24 calorie row or bike

40 alt DB snatches (50/35)

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

20 sprawl box step ups

30/24 calorie row or bike

40 alt hang DB snatches